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  6. Lupin Bean Raw vs. Green beans

Lupin Bean Raw vs. Green beans — In-Depth Nutrition Comparison

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How are lupin Bean Raw and green beans different?

  • Lupin Bean Raw has more copper, manganese, folate, fiber, phosphorus, vitamin B1, iron, magnesium, zinc, and potassium than green beans.
  • Daily need coverage for copper for lupin Bean Raw is 107% higher.
  • Lupin Bean Raw contains 19 times more zinc than green beans. While lupin Bean Raw contains 4.75mg of zinc, green beans contain only 0.25mg.

Lupins, mature seeds, raw and Beans, snap, green, cooked, boiled, drained, without salt are the varieties used in this article.

Infographic

Lupin Bean Raw vs Green beans infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 141% 53% 89% 164% 341% 130% 189% 2% 311% 45%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 13% 13% 24% 19% 6.8% 12% 0.13% 37% 1.1%
Contains more MagnesiumMagnesium +1000%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +593.8%
Contains more IronIron +570.8%
Contains more CopperCopper +1693%
Contains more ZincZinc +1800%
Contains more PhosphorusPhosphorus +1417.2%
Contains more ManganeseManganese +735.8%
Contains more SeleniumSelenium +4000%
Contains less SodiumSodium -93.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0% 0% 0% 160% 51% 41% 45% 82% 0% 0% 266% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 32% 11% 9.2% 0% 19% 22% 12% 4.4% 13% 0% 120% 25% 9.2%
Contains more Vitamin B1Vitamin B1 +764.9%
Contains more Vitamin B2Vitamin B2 +126.8%
Contains more Vitamin B3Vitamin B3 +256.7%
Contains more Vitamin B5Vitamin B5 +913.5%
Contains more Vitamin B6Vitamin B6 +537.5%
Contains more FolateFolate +975.8%
Contains more Vitamin CVitamin C +102.1%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Lupin Bean Raw Green beans DV% diff.
Copper 1.022mg 0.057mg 107%
Manganese 2.382mg 0.285mg 91%
Folate 355µg 33µg 81%
Protein 36.17g 1.89g 69%
Fiber 18.9g 3.2g 63%
Phosphorus 440mg 29mg 59%
Vitamin B1 0.64mg 0.074mg 47%
Iron 4.36mg 0.65mg 46%
Magnesium 198mg 18mg 43%
Zinc 4.75mg 0.25mg 41%
Vitamin K 47.9µg 40%
Potassium 1013mg 146mg 26%
Vitamin B6 0.357mg 0.056mg 23%
Calories 371kcal 35kcal 17%
Polyunsaturated fat 2.439g 0.145g 15%
Selenium 8.2µg 0.2µg 15%
Fats 9.74g 0.28g 15%
Vitamin B5 0.75mg 0.074mg 14%
Calcium 176mg 44mg 13%
Carbs 40.37g 7.88g 11%
Vitamin B3 2.19mg 0.614mg 10%
Monounsaturated fat 3.94g 0.011g 10%
Vitamin B2 0.22mg 0.097mg 9%
Vitamin C 4.8mg 9.7mg 5%
Saturated fat 1.156g 0.064g 5%
Vitamin A 0µg 32µg 4%
Choline 16.9mg 3%
Vitamin E 0.46mg 3%
Sodium 15mg 1mg 1%
Net carbs 21.47g 4.68g N/A
Sugar 3.63g N/A
Tryptophan 0.289mg 0.02mg 0%
Threonine 1.331mg 0.082mg 0%
Isoleucine 1.615mg 0.069mg 0%
Leucine 2.743mg 0.116mg 0%
Lysine 1.933mg 0.091mg 0%
Methionine 0.255mg 0.023mg 0%
Phenylalanine 1.435mg 0.069mg 0%
Valine 1.51mg 0.093mg 0%
Histidine 1.03mg 0.035mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 10% 40% 10% 3%
Protein: 36.17 g
Fats: 9.74 g
Carbs: 40.37 g
Water: 10.44 g
Other: 3.28 g
2% 8% 89%
Protein: 1.89 g
Fats: 0.28 g
Carbs: 7.88 g
Water: 89.22 g
Other: 0.73 g
Contains more ProteinProtein +1813.8%
Contains more FatsFats +3378.6%
Contains more CarbsCarbs +412.3%
Contains more OtherOther +349.3%
Contains more WaterWater +754.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 32%
Saturated fat: Sat. Fat 1.156 g
Monounsaturated fat: Mono. Fat 3.94 g
Polyunsaturated fat: Poly. Fat 2.439 g
29% 5% 66%
Saturated fat: Sat. Fat 0.064 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.145 g
Contains more Mono. FatMonounsaturated fat +35718.2%
Contains more Poly. FatPolyunsaturated fat +1582.1%
Contains less Sat. FatSaturated fat -94.5%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lupin Bean Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172423/nutrients
  2. Green beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169141/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.